Calories In vs. Calories Out: Why The Simple Equation Isn’t So Simple (UPDATED)
Reading Time: 13 minutes
In honor of Men’s Health Month (June), let’s focus on a hot topic that is discussed on a regular basis in the health space. Many of us have the goal of losing fat or building muscle. Either way, calories run the show! In this article, we’ll dive into how calories are manipulated inside and outside of our bodies to direct us towards or away from our health goals!
Is a Calorie a Calorie?
In a chemical sense, yes. A
calorie is a standard unit of energy.
According to the law of thermodynamics, if you expend more calories than you metabolize, you will expend the extra stored energy as fuel (commonly known as burning fat).
However, this process of “calories in vs. calories out” is extremely complex! Each of these two variables, and the precise balance between them, depend significantly on a range of factors. We’ll start with the first variable, “calories in”.
Red Meat & The Environment: Is It Really As Bad As They Say?
In my last article, I’d like to think that the concerns about red meat being harmful to your health have been addressed. The scientific literature just doesn’t establish a clear connection.
Health is a primary driver that causes people to exclude animal-based foods from their diet, but environmental concerns are also substantially motivating. Are these concerns warranted?
As you’ll soon see, the environmental impact of red meat (compared to agriculture) is more complicated than it may seem. The intent of this article is to clear up some of this confusion and present an evidence-based case that addresses all the major variables at play, balancing the entire equation.
(more…)Is Red Meat Bad For Us?
There’s a lot of conflicting information these days on what’s good or bad for us. The federal recommendations keep changing, health gurus from one side say one thing, others say the opposite. Health documentaries, newspaper and research headlines, top-searched websites on Google… Many will give you conflicting information!
Health and nutrition are still emerging fields in the scientific literature and components of these fields are not exact science. Individual differences do exist, which makes the data even harder to process and analyze.
The purpose of this article is to try to dispel any myths that are still paramount and offer a science-based resolution (with a relatively high degree of certainty) with logic and reason to this complex question.
(more…)Artificial Sweeteners…. Unfairly Demonized?
Quick Background
*As a disclaimer, artificial sweeteners and their impact on the human body are not completely understood. They’ve been around for a few decades, but their long-term impacts are still being evaluated. This article is using the currently available evidence as its basis.
Artificial sweeteners are those that are made synthetically (by humans) and are not found in nature. Common artificial sweeteners are sucralose (i.e. Splenda), aspartame (i.e. Equal), or saccharin (i.e. Sweet ‘N Low).
Natural sweeteners are those found in their natural form and then processed by humans to isolate and concentrate their sweetness. Common examples are stevia leaf extract or monk fruit.
Are They Safe?
We’ve all heard the expression “the dose makes the poison”. This can be applied to just about anything. If you drink too much water, breathe in too much oxygen, eat too much broccoli, or exercise too much… It can literally be fatal!
(more…)The Top 5 Supplements For Everyone
A Brief History Lesson
Over the last 100-200 years, industrial agriculture has diminished the earth’s soil quality considerably. Over-farming and honestly, negligence, has caused the soil to become less fertile, which makes it more difficult to grow high-quality crops naturally in large yields.
This infertile soil also results in lower nutrient quality for the crops that are grown in it. Research has shown that there has been a gradual decline in the vitamin and mineral content in the same plant-based foods that we ate 100 years ago!
As a result, nutrient deficiencies are becoming more and more common, even if you’re eating a “healthy” diet.
(more…)Creatine: Not JUST Great For Muscle Growth
Reading Time: 4 minutes
What is Creatine?
Creatine is a molecule composed of amino acids that is naturally produced in the body. It can also be found naturally in some foods, mostly in meat, but also in eggs and fish.
It is not an essential nutrient because it can be produced by the body, but it is not supplied in optimal doses for optimal health and performance.
Creatine is stored in your muscles. When your muscles do work (ex. exercise), ATP (cellular energy) is tapped into for energy.
Creatine essentially works by improving ATP production, which in turn improves your body’s ability to perform many biological processes.
Calories In vs. Calories Out: Why The Simple Equation Isn’t So Simple.
Is a Calorie a Calorie?
In a chemical sense, yes. A calorie is a standard unit of energy.
According to the law of thermodynamics, if you expend more calories than you metabolize, you will expend the extra stored energy as fuel (commonly known as burning fat).
However, this process of “calories in vs. calories out” is extremely complex. Each of these two variables, and the precise balance between them, depend significantly on a range of factors. We’ll start with the first variable, “calories in”.
(more…)Is the Keto Diet Right for You?
Reading Time: 6 minutes
What is the Keto Diet?
The ketogenic diet is a very low-carb, high-fat, and low/moderate protein diet. By restricting carbs (typically less than 50g per day), your body’s primary source of glucose for energy, your body is forced to produce ketones from fat to be used as energy. Essentially, your body uses dietary fat for fuel.
It takes your body a while to adapt and to enter “ketosis” because your body is accustomed to relying on carbohydrates for energy. By cutting out carbs from your diet (almost entirely), your glycogen (glucose energy stores) deplete, and your body begins to rely upon another source of energy (in this case, fat) for energy. This can take up to 2-3 weeks if you eat normally. The process of becoming keto-adapted is often called the “keto flu” because energy levels will dip substantially because your body doesn’t have any energy that is readily available. This can be unpleasant and can discourage many people from following through to a full-state of ketosis.
Epigenetics – Reprogram your DNA with your Lifestyle
Reading Time: 5 minutes
What are Epigenetics?
Genes are the “instructions” that tell your body how to make specialized proteins in our body that carry out various biological functions. Epigenetics essentially affect how genes are read by cells in the body, and therefore control how they produce proteins to perform these functions.
There are a set of chemical “switches” that can be switched on or off within a person’s genetic makeup. Having a particular gene does not mean that it will be expressed or remain silent. Starting in the womb, environmental factors can determine whether or not these genes are switched on or off throughout the entire lifetime of a person!
For years, we thought that the human DNA was entirely a product of our heritage. It was predetermined, completely rigid, and out of our control. However, scientists have uncovered the new field of epigenetics, which are genes that can change the way our DNA is used, enabling us to forever transform our genetic code. (more…)
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